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 Six tablespoons of breakfast cereal or  One cup of cooked lentils or beans.

Food group fun porridge.


 Half a large can of beans, chickpeas or
To be healthy it’s very important to eat a
 Four wholewheat crisp breads. lentils.
balanced diet. All foods can be put into one of
five food groups. A balanced diet is made up of  Six tablespoons of pasta, rice, millet or  A 100g portion of Tofu or Quorn.
the five food groups. couscous.
The key to healthy eating is to enjoy a variety 3 Milk and dairy products
of nutritious foods from each of the 5 food  Two small new potatoes.
groups. The Australian Guide to Healthy This group contains milk, yoghurt, fromage
Eating displays the 5 food groups on a plate,  Two tablespoons mashed sweet potato. frais, milkshakes, cheese – both hard cheese
in the proportion that you should be eating and soft cheese including soft cheese triangles.
them throughout your day. If you eat a variety 2 Protein These foods contain protein and calcium and
of foods from each of these groups, your body some vitamins like vitamin B12, vitamin A and
will receive all the nutrients and vitamins it This group contains meat, fish and eggs as well vitamin D. Dairy products keep your bones and
needs to function. as vegetable protein, nuts, beans, peas, lentils, teeth healthy. The body absorbs the calcium in
dahl, Quorn and soya. These foods give us dairy foods easily. We should try and eat three
1 Carbohydrates protein, iron and some other minerals and servings of these a day.
vitamins. This helps the body to grow and repair
This group contains starchy foods such as pasta, itself. They are like building blocks for the body. One portion of milk and dairy products:
rice, oats, potatoes, noodles, yam, green Meat is a good source of iron. We should eat 2-
bananas, sweet potato, millet, couscous, 3 servings of these every day.
breads, breakfasts cereals, barley and rye.  One glass of milk.
One portion of meat or vegetable protein:
 One pot of yoghurt or fromage frais.
Carbohydrates give us energy, calcium and B  Two slices of cold ham, turkey and
vitamins. Wholegrain ones give us lots of fibre chicken.  One matchbox size piece of cheese or
to help keep the digestive system healthy. two triangles.
Many breakfast cereals also have extra iron. A  One medium chicken breast.
healthy diet would include 3-5 servings of  Half a tin of low-fat custard.
carbohydrate a day.  Two sausages.

These portions should be spread throughout  Three bacon rashers.


4 Fruit and vegetables
the day and eaten with every meal, including This group includes fresh as well as frozen,
snacks.  One beefburger. tinned, dried and juices of fruits and vegetables.
Fruit and vegetables give you lots of vitamins
 One fillet of fish or fish steak. and chemicals called antioxidants which keep
One portion of carbohydrate is:
you healthy. These can even stop you getting
 One small can of tuna, salmon,
 One slice of bread, one roll or half a some cancers. They also contain fibre to keep
mackerel, sardines. your digestive system healthy. Because fruit and
pizza.
veg are low in calories and high in fibre (which
 Four fish fingers.
keep kids feeling full) eating plenty will help
control your weight It is important to eat a wide
variety of fruit and vegetables. This way you get
the whole range of all the important nutrients
these foods give. You should eat at least five
portions of fruit and vegetables a day.

One portion of fruit and vegetables:

 One apple, orange, pear or banana or


similar sized fruit.

 Two smaller fruits such as plums,


satsumas, kiwi fruit.

 A handful of very small fruits such as


grapes, cherries or berries.

 Half to one tablespoon of dried fruits


such as raisins, prunes or apricots.

 A slice of large fruit such as a piece of


melon or a slice of pineapple.

 Three heaped tablespoons of raw,


cooked, frozen or canned vegetables.

 A dessert bowl of salad.

5 Fats and sugars


This group contains butter, margarine, cooking
oils, cream, salad dressings, chocolate, crisps,
sugary soft drinks, sweets, jam, cakes, pudding,
biscuits and pastries. These foods give us a lot
of energy (calories) but not many nutrients.
Junk foods are often high in fat, sugar and salt.
It’s important not to have too many foods from
this group too often.

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